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[Nijo]

They just opened a Gourmet Burger place outside my office.

[Nijo]

And very nice it is too.

[1P_King]

Hey guys, before I start reading some of the pages, is this thread just for people wanting to loose weight? Not sure if it will be any help to me as I want to bulk up and add some muscle to my skinny frame.

[Paradigm]

No, it's for anyone doing any physical activity. Read through the pages, especially Chain's posts, there's plenty on gym routines and bulking up. You'll need to join a gym, and if you do, have a scout and find one with the most helpful instructors.

[1P_King]

Thanks Paradigm.

I joined a gym around august last year, slacked off towards the new year but have picked up again in the last few months. Just got back from the gym now - eating my chicken and fruit as I type.

I'll read though the pages but my biggest problem is getting the weight vs posture right. Too much weight and my posture goes out the window so I lower it like instructed but I've been struggling to bench press 40kg (3setx10rep) now for a while. Now I know that is a pathetic amount compared to lot of guys but any advise for a weakling on getting passed this wall I've hit?

[Swallow]

You'll have to increase the weight, obviously you'll do fewer reps.

Try 42.5kg, see if you can get get a couple of sets of 8, then stick it up to 45kg, you should be happy if you can get 4 or 5. The only way to break through plateaus is to get used to pushing a heavier weight around. Make sure you're really giving it all you can; do your flat bench press first as it's more of a compound exercise for your chest, rather than something like a flye, which is an isolation move - you can't move as much weight on these type of exercises so strength and size increases are relatively slower.

Always use good form - don't bounce the weight off your chest, perform the exercise relatively slowly - a 2 count up, and 2 down, don't lock your arms out at the top, as this transfers the stress from your muscles to your joints and bones.

Focus on your goals, train your chest twice a week if you want to, and you'll soon feel and see results!

Good luck, let us know how you get on!

[Ish]

Well I've gone and injured myself. Bah. I think its just a tweak but it hurts like hell. Laughably I seem to have pulled my tricep getting out of the bath.... ludicrous.

[Swallow]

Oh no Ish! Sorry, but I had to chuckle though

[Ish]

It was gym today today too. Dammit. Hopefully it'll ease off enough that I can go for a steady run this evening instead.

What a joke. I had to laugh myself

[Paradigm]

Funny you should say that, I got out of the bath via the same method the other day and slightly strained whatever the muscle is under my armpit! It's alright now though.

Had a bit of a calf niggle after running past few weeks so I've given it a rest for a few days longer. Feels OK but I'm going to wait 'til Monday morning to attempt my 5 mile run. I'm setting myself up for a fall again

[Ish]

Ow. Well this is starting to hurt like hell - I can't really move my arm now. Who would have thought getting out of the bath could be such a dangerous activity.

[Roost]

Showers FTW

[1P_King]

Thanks for the advise Swallow.

To add some more I basically bench press 40kg and aim to do 3 sets of 10 reps, I can do something like 9--7--5 reps. Up to now I've classed that as a failure and kept the weight the same untill I could do 3x10.

Now after reading your post I feel better but how long generally would you say I should stay at a weight before increasing it?

[Swallow]

Until you can manage about 8 reps, I would say, it's a good target to work towards, and a decent rule of thumb for optimum reps in a set for bodybuilding. The more and harder you train, the faster you'll recover too. It's a hard, slow process, but if you're in it for the long haul , small increases every month add up. Good luck!

[Matt]

4-6 reps for mass, 2-3 sets, LOTS of food